OH Squats: 4 x 3
Bench Press: 4 x 4
Pullups: 4 x 10 (those who are able should attempt chest-to-bar pullups)
Buy in = 20 Super Deload Burpees, then 2 rounds of
40m Run w/ MB (5kg for men; 4kg for women)
20 V-Ups w/ MB
40m Walking Lunges w/ MB overhead
20 Catch-n-Release w/ MB
Cash out = 20 Super Deload Burpees
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10 Diet Hacks